12/28/14 WOD “The Three Lives of Thomasina”
Mobility: Ankle Mobility.
Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging set of 3 thrusters (out of the rack). Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 set every 90 to 120s
Strength Workout: None
Metabolic Conditioning Workout: “The Three Lives of Thomasina”
5 Rounds for Time.
7 Heavy Thrusters (A: 115lbs, I*: 73lbs, N: 53lbs)
7 Weighted Pull Ups (A: 30lbs, I*: 15lbs, N: Band Assisted)
14 Russian Kettle Bell Swings (A: 70lbs, I*: 53lbs, N: 35lbs)
1 Minute Rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 15 – 21 Minutes